How much can I lose in 3 months? Many health experts advise that losing 1 to 2 pounds per week is considered a healthy weight loss. So, you can lose up to 24lbs in 3 months provided you are on an effective diet and exercise program to help you lose weight.
To lose any type of body fat or weight you need to be in a caloric deficit. If you lose one pound per week you can lose up to 12 pounds in 3 months.
How much can I lose in 3 months? Photo credit: iStock-Prostock-studio
To lose a pound a week you need to burn an additional 500 calories a week. And to lose two pounds a week you need to burn an additional 1000 calories a week. One of the best ways to lose weight through diet is focusing on whole foods that fill you up and suppress your appetite.
And those whole foods are: fruits, vegetables, chicken, turkey, fish, salmon, tilapia, etc. Some good complex carbohydrates are brown rice, sweet potatoes, whole grain pasta, etc. The Mediterranean diet is weight loss friendly and studies have shown this type of diet is associated with weight loss.
Research studies have shown that the Mediterranean diet is associated with lower body weight and BMI. It fills all the boxes when it comes to a balance of whole foods, healthy carbs and lean protein.
You need exercise to burn fat:
You need both cardiovascular and weight-training combined collectively together to burn fat and lose weight. The more physically active you are the more calories you can burn. You have to be able to move to burn calories.
Some good cardio exercises that you can do are:
- Walking up Steps
- Stationary Bike
Some good weight-training exercises you can do are:
- Resistance band exercises
- Dumbbell exercises
- Weight-Lifting machines
- Bodyweight exercises
The benefits of weight-training helps to burn calories after the workout. The more lean muscle mass you have the faster your resting metabolic rate will be, which is also known as your metabolism will be. The (CDC)- The Center For Disease Control And Prevention recommends a minimum of 150 minutes weekly to maintain a healthy heart.
You can realistically lose a minimum of 12 pounds to a maximum of 24 pounds if you incorporate cardiovascular training 5 days a week. And if you incorporate weight-training at least 4 days a week. Some of these fad diets that recommend you eating 500 to 800 calories a day to lose weight are unhealthy and counterproductive.
If you consume anything lower than 1200 calories per day that can be harmful to your health and it can drastically lower your metabolism.
According to the Academy of Nutrition and Dietetics
Age- 19-30- Sedentary-1800-2000- Moderately active-2000-2,200, Active- 2,400
31-50- Sedentary- 1800- Moderately active- 2000, Active- 2,200
Over 50- 1600- Moderately active- 18000, Active- 2000-2200
Age 19-30- Sedentary- 2,400-2,600- Moderately active- 2,600-2,800, Active-3,000
Age-31-50- Sedentary-2,400-2,600- Moderately active- 2,400-2,600, Active- 2,800-3,000
Over the age of 51- Sedentary- 2,000-2,200- Moderately active- 2,200-2,400, Active- 2,400- 2,800
For people living with obesity doctors will prescribe a low-calorie diet such as 500 to 800 calories a day and this according to the National Institutes Of Health.
“Many health experts advise that losing 1 to 2 pounds per week is considered a healthy weight loss. So, you can lose up to 24lbs in 3 months provided you are on an effective diet and exercise program to help you lose weight.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is you can lose a minimum of 12 pounds and a maximum of 24 pounds in 3 months with an effective diet and exercise program.
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- Harvard Health Publishing- https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism
- CDC- Center For Disease Prevention- https://www.cdc.gov/physicalactivity/walking/index.htm
- Academy of Nutrition Dietetics- https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/how-many-calories-do-adults-need
- National Institutes Of Health- National Clinical Guideline Centre (UK). Obesity: Identification, Assessment and Management of Overweight and Obesity in Children, Young People and Adults: Partial Update of CG43. London: National Institute for Health and Care Excellence (NICE); 2014 Nov. (NICE Clinical Guidelines, No. 189.) 6, Very-low-calorie diets. Available from: https://www.ncbi.nlm.nih.gov/books/NBK311324/